Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
3x push-up > down dog > Spidermans
20 sec grinding air squat
5 BB back squats
20 sec BB front rack str
5 BB front squats
2 BB Fwd lunges/leg
5 BB S2OH
-3 min prep-
SOD 1
In 15 minutes, build to a challenging Back squat
SOD 2
In 12 minutes, build to a challenging BB complex of:
Power clean > 1 lunge/leg > front squat > S2OH
-3 min adjust BB & return to board-
WOD Review: 3 min
-3 min prep-
WOD
5 min AMRAP of:
30 Single-unders
3 Hang squat snatches (choose a wt you can TnG most rounds)
*Score: Rounds + reps & BB wt (fast moving WOD with a moderate BB wt)
